by Frank J

Bodyweight Rows

how to perform body rows
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Have you been trying to do pull-ups but feel they’re too advanced for your level? For that matter, you may start doing bodyweight rows instead.

Introducing Bodyweight Rows

Bodyweight rows are known under various names. These names include the following:

  • Australian pull-ups
  • body rows
  • bar rows
  • inverted rows
  • horizontal rows

While biceps are the main target for body rows, they can also hit your triceps and back.

Advantages of Doing Body Rows

Doing bodyweight rows instead of pull-ups can become beneficial for beginners. It can serve as a preparatory exercise for full, regular pull-ups.

You see, when doing body rows, you’re touching your feet on the ground. In that manner, you’re assisting your upper arms as you try to lift your body weight while approaching the horizontal bar.

How to Perform Bodyweight Rows

To do bodyweight rows at home, prepare the following “equipment” first.

  • A bar
  • Two sturdy chairs (or any alternative) that can hold the bar (as illustrated above)

Starting Position

  • Set up the bar between the chairs such that it’s around waist height, as illustrated above.
  • Position yourself below the bar.
  • Hold the bar with a supinated, palms-facing-you grip (as you would in a chin-up). (This kind of grip puts more emphasis on your biceps.)
  • Suspend your weight on the bar while supporting yourself with your feet on the ankles.
  • Keep your back straight.

Doing the Australian Pullup

To do the assisted, waist-height “Australian pull-up” or body row, just:

  • Squeeze your shoulder blades together.
  • Pull your chest up to the bar.
  • Get back to the starting, “hanging” position and pull your weight back up again.

Now, if you don’t have a bar at home, you can make use of an alternative such as a sturdy table. In this case, you may need to do the bodyweight row with a pronated grip, with your palms facing away from you.

Here’s a video demonstration on how you can do bodyweight rows at home with no special equipment.

Credits: Nerd Fitness/YouTube


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